A Dietitian’s Guide for Moms

Worried your child isn’t getting enough nutrients? A dietitian and mom breaks down signs of deficiencies, daily nutrition needs, and practical tips to help your child thrive.

Introduction

As a mom, I know exactly how stressful it can be to wonder, “Is my child eating enough of the right stuff?” I’ve been there with my own son, worrying and second-guessing every meal and snack. And as a dietitian, I can assure you: you’re not alone, and your concern means you’re already doing an amazing job.

In this post, I’ll walk you through the signs of nutrient deficiencies, what your child actually needs each day, and simple ways to ensure they’re getting a balanced diet without pressure or perfection. This is the same guidance I use to keep my own little one healthy and well-fed.

Let’s make nutrition feel less overwhelming and more doable together.

Common Signs Your Child Might Be Missing Nutrients

It’s completely natural to worry whether your child is growing well and getting everything they need to stay healthy. The good news? Most kids are more resilient than we think. But it’s still helpful to know what to look for in case there are gaps.

Here are some signs that your child might have a nutritional deficiency:

• Lack of energy or being tired all the time: They may seem tired even after a full night’s sleep.
  
  
• Pale skin or dark circles under the eyes: Could suggest low iron levels.
  
  
• Delayed growth or poor weight gain: A consistent drop on the growth chart may need evaluation.
  
  
• Frequent illness or slow wound healing: Nutrient deficiencies can weaken the immune system.
  
  
• Cracks at the corners of the mouth, dry skin or hair, brittle nails: These may signal a deficiency in vitamins, essential fatty acids, or zinc.
  
  
• Changes in their behaviour, such as irritability or lack of focus: Often overlooked signs of nutrient gaps, particularly iron deficiency.
  
  
• Constipation or digestive issues: Gut health matters, especially when it comes to absorbing nutrients properly.

👩⚕️ Note: These signs don’t always mean there’s a serious deficiency, but they’re worth monitoring and discussing with your healthcare provider.

Common Nutritional Deficiencies in Children

Here are some of the most common deficiencies in toddlers and young kids and how to address them through food:

Iron Deficiency

Symptoms: Fatigue, pale skin, irritability
Sources: Red meat, beans, fortified cereals, spinach

Vitamin D Deficiency

Symptoms: Bone pain, muscle weakness, frequent fractures
Sources: Fortified milk, egg yolks, fish, sunlight exposure

Calcium Deficiency

Symptoms: Muscle twitches, dry skin, brittle nails
Sources: Dairy products, fortified foods, leafy greens

Vitamin C Deficiency

Symptoms: Bleeding gums, weakened immunity
Sources: Citrus fruits, bell peppers, broccoli, strawberries

Zinc Deficiency

Symptoms: Poor wound healing, lowered immunity
Sources: Meat, shellfish, seeds, legumes

When to Consult a Healthcare Professional

If you notice persistent symptoms or if your child has specific dietary restrictions due to allergies or intolerances:

• A pediatric dietitian can assess their nutritional needs.
• They can create a personalized plan that fits your child’s health, preferences, and your family’s lifestyle.

By recognizing the signs and focusing on balanced nutrition, you can help your child thrive.

Daily Nutritional Needs for Children

Key Nutrients & Food Sources

1. Protein
   Supports growth and development
   Sources: Chicken, turkey, lentils, tofu, eggs, yogurt, beans, fortified plant-based milks like TOMI
   
   
2. Healthy Fats
   Crucial for brain development
   Sources: Avocado, olive oil, full-fat dairy, fatty fish, seeds, nut/seed butters
   
   
3. Iron
   Important for energy and cognitive function
   Sources: Red meat, lentils, tofu, spinach, fortified cereals
   
   
4. Calcium & Vitamin D
   Needed for strong bones and teeth
   Sources: Dairy or fortified plant-based milks, leafy greens, salmon, fortified juices, sunlight
   
   
5. Fiber
   Keeps digestion on track
   Sources: Fruits, vegetables, whole grains, beans
   
   
6. Vitamins A, C, B-complex & Zinc
   Support immune function, vision, energy, and wound healing.
   Sources: Berries, oranges, carrots, broccoli, whole grains
   
   
7. Water
   Hydration is essential for every system in the body
   Tip: Offer water regularly throughout the day, especially during active play or warm weather

✅ Pro tip: Focus on variety across the day, not perfection at every meal.

Recommended Daily Needs by Age

Nutrient needs can change based on factors like age, activity level, and overall health. To help you out, here's a summary of the recommended daily intakes for the most important nutrients, according to general dietary guidelines:

Recommended Food Group Servings

To help your child meet their daily nutrient needs, here’s a guide to the recommended food group servings by age.

How to Make Sure Your Child Eats a Balanced Diet

You don’t need to be perfect. Here are practical, real-life strategies I use with my family and clients:

1. Prioritize Variety Across Food Groups

• Fruits & Veggies: Fill half the plate; aim for color and diversity
• Whole Grains: Choose oats, brown rice, quinoa, whole grain breads
• Protein: Include a mix of meat, eggs, beans, tofu, legumes
• Dairy/Alternatives: Go for milk, yogurt, cheese, or fortified plant-based options

2. Build Healthy Eating Habits

• Serve 3 meals + 1–2 snacks at regular times
• Offer age-appropriate portions
• Limit added sugars and processed snacks

3. Get Kids Involved

• Let them help pick fruits/veggies at the store
• Assign simple tasks like washing produce or stirring
• Make meals fun! Try color themes or shape cutters

4. Stock the Kitchen with Healthy Choices

• Keep cut fruits and veggies visible and easy to grab
• Set aside a “healthy snack” drawer or shelf
• Offer water or milk with meals instead of sugary drinks

5. Be the Example

• Eat the foods you want them to try
• Sit down for meals as a family whenever possible
• Avoid using food as a reward or punishment

6. Teach Hunger and Fullness Cues

• Encourage your child to eat when hungry and stop when full
• Avoid pressuring them to finish their plate
• Normalize that appetites vary from day to day

Simple Tips to Support Nutrition Without Mealtime Battles

• Eat together and make meals a positive experience
• Use a divided plate to help balance portions
• Pair new foods with familiar ones
• Sneak nutrients into smoothies, muffins, or pancakes
• Be consistent (and patient), it can take 10–15 tries before a child accepts a new food!

Conclusion: You’re Doing Better Than You Think

If you’ve ever worried your child isn’t getting enough nutrients, you’re not alone, and you’re not failing. With a few small changes and a little support, you can feel confident that your little one is growing strong, healthy, and well-nourished.

You’ve got this, mama! 💛

And when things get busy (because they always do), remember: products like TOMI are here to support you. Not to replace real food, but to help fill the gaps — and give you peace of mind.

⬆️ Want more mom-to-mom nutrition tips?
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About the Author

Carmen is a pediatric dietitian and mom who created TOMI, a nutrient-packed, plant-based milk alternative for toddlers and young kids. She’s passionate about helping moms feel confident and supported in feeding their families.